When 4 PM rolled around, Charlie was eager to get started on his transformation with Dan Trink in his first hands-on training session. With his fourth “feeding” done, and a post-workout shake and gym bag packed, it wasn’t until the subway ride when we began to notice the subtle hints of dread casting a shadow on Charlie’s face.

“I wasn’t sure what to expect. Part of me was expecting things to be more introductory and introducing me to what I’ll be doing. The other part of me was expecting to get shoved to the ground and pushed beyond my limits to the point that I wouldn’t be able to work out my next session,” Charlie says.

Sure enough, he got a bit of both. “It was probably the most effective workout of my life. The intense focus on proper technique and strategic rep counts made things really challenging and every workout took everything I had to finish the very last rep,” he says.

Lucky for Charlie, Dan was nice enough to give him a few breathers here and there.

Stay tuned next week when a special guest comes to give Charlie an extra nudge (or kick).

THE DAY 1 WORKOUT

SEQ

Exercise

Sets

Reps

Tempo

Rest

A1

Goblet Squat

4

10-12

4010

60

A2

DB Neutral Grip Bench Press

4

10-12

4010

60

B1

Single Leg Hamstring Curl

3

8-10

4010

60

B2

Single Arm DB Row

3

8-10

3010

60

C1

Prowler Leg Drive

3

D/B

AFAP

45

C2

Kneeling OH Sandbag Press

3

10-12

3010

45

C3

Plank Hold

3

:45

—

90

Set 1

Set 2

Set 3

Week1

Weight

Reps

Weight

Reps

Weight

Reps

A1

26

12

26

12

26

12

A2

30

12

30

12

30

12

B1

25

10

25

10

25

10

B2

25

10

25

10

25

10

C1

20

D/B

10kg

D/B

C2

10

12

10

12

C3

0

:30

0

:30

Workout/Tempo Key:
OH = Overhead
DB = Dumbbell
D/B = Down and Back (40 meters)
4010 = Four seconds down, 0 second pause at bottom, one second lift, 0 second pause at top.
3010 = Three seconds down, 0 second pause at bottom, one second lift, 0 second pause at top.
AFAP = As Fast As Possible
EXP = Explosive